Healthy Source of Saturated Fat?

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bgates1654

New Member
I am having some minor issues with my diet. Currently I am using my cut diet and adding extra food into it to hit my calorie goals. I am trying to hit about a 3000cal 50/30/20 C/F/P ratio (I am slowly shifting from a 2600cal 40/30/30) as Bryan suggests in the HST Faq and I am over shooting my protein goal and having a hard time getting the fat grams in... especially the saturated fat. By the time I get home from work and/or working out I have consumed barely any SF and have already hit my protein goals. Just today I got home and realized I had 1150cals to go with 175g Carbs and 50g fat to go. Nothing like the evening to gorge on fat and carbs eh? So I accomplished it with a Marie Callender grilled chicken alfredo bake, a cherry pepsi, and a cup of ice cream
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I plan on cutting down the amount of protein I put in my shakes and going from skim to whole milk. Ooh maybe some chocolate milk! Hmm fat isnt recommended pre/post workout right?

What is a healthy source of saturated fat? So far I've got eggs on the list. Oh yeah i jsut realized whole milk has a high percentage of SF. What else?
 
Grab a dollar double cheeseburger from McDonald's on your way home. Guaranteed to help you get in plenty of saturated fats.
 
I'd like to stay away from trans fats if possible.  I more than likely dont need to worry about cholesterol at my age, especially including the fact that I tend to eat pretty healthy and have a regular exercise schedule.  Nonetheless, I'd like to avoid it becuase its never too early to develope a good habit.  I'm not completely against it though.  I will probably grab one in a jam.
 
Why would you ever want to *increase* your sat fat intake? Do you mean unsats and mono sats?
 
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(bgates1654 @ Dec. 02 2006,11:30)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I'd like to stay away from trans fats if possible.</div>
Not that I support the junk food industry in any way, shape, or form......the FDA finally cracked down and is making restaurants use other types of oil (probably canola).

The the only food I know that is still using trans is KFC for their biscuits because they cannot successfully make them without it.......

I have to agree, why would you want to increase consumption of saturated fats? The recomended intake for most people averages at around 20grams.

Get your fats from nuts, flax seed/oil, olive oil, and stir fried vegetables/salad with oil. Most of that doesn't even have any noticable amounts of digestable protein.
 
Check out the recipe thread. I got some brownies on there with the following stats per 1/24th of the recipe. You could eat a tonne of these per day as one square is about 2&quot;x3&quot;x1.2&quot;.


229 Calories
4 Protein
23 Carbs
12 Unsaturated
1 Saturated

Fish are a wicked source of fat too. mostly unsaturated which is what I assume is what you meant.
 
No, I meant saturated. On the portion of my diet that is set, nearly all of the fat is PUF or MUF. It has less than a gram of saturated fat. That portion is roughly 70% of my calories. Getting in the appropriate amount of saturated fat becomes hard at that point. I am currently eating about 100g of fat a day and I am trying to keep it equal between SF/MUF/PUF. So far I am adding in eggs and getting some wholemilk to my breakfast.

Speaking of fish... those prepackaged tuna and salmon steaks in marinade from bumble bee are awesome. On sale they are a buck a peice for 4oz. Its a bit more expensive than jsut getting the meat and doing it yourself but man is it convenient.
 
Either way, I don't think it will really matter. Not getting much saturated fat won't hurt you.
 
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(Cova @ Dec. 03 2006,07:22)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">the FDA finally cracked down and is making restaurants use other types of oil (probably canola).</div>
no they havent
 
I don't think it was the FDA...I think they're just getting on the bandwagon because people are hearing of the dangers of trans fats and avoiding them. At least I don't recall any mention about the FDA.
 
How about good ol' butter?

1T=

100 cal
7g saturated


And the old standby heavy cream:

1T=

52cal, 3g sturated. Try 2T mixed in your whey shake, for example.

Also, 6oz of top sirloin is ~400 cals and 10g saturated.
 
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(Cova @ Dec. 04 2006,04:49)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Sry if i am wrong but it was on the news about three weeks ago.</div>
It was the New York City Board of Health, who have opened to public consultation a plan to ban trans fat from restaurants.

Thankfully this approach is on manufactured trans fat rather than natural trans fat, or else restaurants would be unable to use some foods or some products to produce food that have been concumed for centuries.

The FDA classifies them, stupidly, under the same heading.
 
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(4 8 15 16 23 42 @ Dec. 04 2006,11:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">How about good ol' butter?

1T=

100 cal
7g saturated</div>
and if its good butter, around 0.5-0.6 grams of trans fatty acid.
 
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">It is beneficial to have &quot;some&quot; saturated fats in your diet.</div>

I don't think so. It *is* beneficial to have fat in your diet- 25-30% of your total caloric intake should be fat, but you don't need any saturated fat to stay healthy. Get the fat grams from monos and polys (and yeah, some sats are unavoidable) and you'll be fine.

As to trans fats, the interesting thing about the FDA's ruling on this, manifested on the Nutrition Facts label is that they required only amounts greater than or equal to 0.5gm to be quantified on the lable. You can buy a bag of chips that have &quot;0gm&quot; trans fats per serving, yet they can have 0.499g!!! With a daily recommended intake of no more than 2.0g, it won't take long (or many chips) to exceed that level and you won't even know it. I think I smell a food industry lobbyist somewhere. Smells like fried chicken or something...
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(Jake @ Dec. 04 2006,17:58)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">As to trans fats, the interesting thing about the FDA's ruling on this, manifested on the Nutrition Facts label is that they required only amounts greater than or equal to 0.5gm to be quantified on the lable. You can buy a bag of chips that have &quot;0gm&quot; trans fats per serving, yet they can have 0.499g!!! With a daily recommended intake of no more than 2.0g, it won't take long (or many chips) to exceed that level and you won't even know it. I think I smell a food industry lobbyist somewhere. Smells like fried chicken or something...
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</div>
You understand this 0.5g is also for total fat and saturated fat per serving.

its just a simplistic cutoff, to allow for measurement error etc, as nothing is really fat free.

There is no recommended daily intake put forth by the Institute of Medicine, but a recommendation of &quot;As low as possible while consuming a nutritionally adequate diet&quot;

the same recommendation they put forward for saturated fats
 
RIght you are- thanks for the clarification Aaron. The thing that's alarming about the trans fat cutoff is that it's so close to 2.0gm, whereas the 0.5g cutoff for saturates is much farther away from the 10-15% of total daily fat intake that is recommended by the ADA and other groups. It's a matter of scale, and thos hidden grams take you up to the trans fat &quot;limit&quot; much faster than they do the sats &quot;limit.&quot; Hope that makes sense...
 
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